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The 21 Day Challenge

12/29/2014

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I hope each of you had a wonderful Christmas and I pray you have a blessed New Year. As we draw to the last few days of December, I often become quiet and reflect on the year. I reflect to see what things I have learned and what my focus should be for the upcoming year.


As we embark on 2015, what I continue to hear is this will be the year of manifestation. How that applies to you depends on what things you planted in 2014. However, I don't think it's too late to be able to receive the manifestation, the harvest in the new year. 


How can you do that? It is said that it takes about 21 days for something to become a habit. I would suggest that you challenge yourself for the first 21 days of January to help kick start your goals; whether they are spiritual, financial or physical. There are many ways to do this. Let me suggest a few.


1. Spiritual 21 day Challenge - I was just looking at my Bible through the year on my smartphone. I saw there is a 21 day Bible challenge. Why not look of some Bible plans (Bible Gateway has on online one) either on your phone or do your own. For the first 21 days of January prepare yourself for success. While someone reading this may not be a Christian so you may not see the importance of this, however I think it is a good idea to really look at yourself; good and bad to help prepare yourself for the success you are seeking in your life. As a Christian, my go to resource is my Bible. What things do you need to work on? What emotional areas need help? What hurts, or brokenness needs healing? Somethings we don't know because they are hidden and we need help having them revealed to us. You may be thinking what does this have to be with weight loss? It means a lot for many people. If a person has hidden areas of hurt, bitterness and brokenness, these areas can be a hindrance to successfully losing and keeping weight off. Some people handle stresses in life through those broken areas with food, others with drugs or drink, or other unhealthy ways which are not good for your body or wellness of your life in general.


2. 21 Day Financial Challenge - I mentioned the spiritual challenge first because sometimes if we are not whole spiritually or emotionally it effects the other things we do, one of those areas is our finances. If we are honest with ourselves, how many of us have shopped to ease our hurts, disappointments or depression. We spent money we didn't have to only find that temporary high replaced with anxiety because we find ourselves unable to pay our bills and we are watching that work havoc on our finances. I know, I've been there and still working my way out of that. So for the first 21 days of January, I suggest you take an honest look at what you have. Write down all your outgoing expenses as well as what those balances are on your credit cards. Then on your spread sheet write down what you actually bring in. It might be a little depressing at first, when you see that you are spending more than you make. Some may be pleased to see you do have enough to pay your bills, however you just haven't been using that money wisely. Wherever you stand, prepare to do some cutting. Just as you may have needed to cut some emotional baggage from your life, you may need to cut somethings from your financial life. I was once $1,000 short every month. I looked at what I was spending. I began calling all my creditors and renegotiating my payments. Some I cut services, others were willing to lower my monthly bill while allowing me to keep the same services. When I was done, I was able to cut out over $900 in my monthly expenses. What things do you need to do to get your finances on track for the next 21 days? Your goals should be to begin saving something. We all need to have at least 3-6 months of our income for emergency purposes. We need to began to cut back so we are living on only 80% of our income (10% for tithes and 10% for savings). My goal is to get that even lower with an additional 10% for long term goals/personal items. I'm not there yet, but if I never have a plan I'll never get there. My plan for 2015 is to work on getting rid of all credit card debt. I was able to completely pay of some in 2014, the goal is to aggressively attack the rest. I will be debt free and I'm living that plan out.


3. 21 Day Physical Challenge - I left this last on purpose. I tend to believe the extra weight we carry is more a symptom of some other underlying causes. If we don't look at our emotional health as well as to make sure there are no medical reasons in our lives, we really will find ourselves on a diet roller coaster. We'll lose some weight, get happy with the results stop our diets and go back to the same lifestyle. What will happen? We will find ourselves in the same places and sometimes even gaining more than we lost. So how do we get off this roller coaster? First I have to say I am not against a person using what they need to get the weight off. If you need to join a Jenny Craig or Weight Watchers to keep you accountable, do it, it's for you. Don't worry about what people say, "Oh you didn't lose the weight you had help." That had to be the craziest thing I ever heard someone say to me regarding people using weight loss services. So what if you had help, who doesn't need help? If you go to the gym and get a trainer, that's help. If you join a support group to keep each other accountable, that's help. Get whatever you need to make sure you will be successful. Now, I do understand people need to be careful with the claims of take a pill, don't change anything in your life and you'll lose 50 pounds in 2 months. Yes, we want to use wisdom with whatever you decide to use to help you. I suggest taking supplements to your doctor to ask him or her if they are safe for you. Do your homework. 


Now the key is, you still have to do the work no matter what help you get. Many don't know where to start. How about trying to take baby steps. For the first 21 days of January try increasing whatever you do. If you don't do anything, then try working out one or two days a week. Walking, low impact aerobics, some of the challenges you see on Black Women do Work out. When I started my journey in 2013 I printed off some of the different challenges and used those. Find something you will do and do it for the next 21 days. If you already work out, then try increase the weights you use. To build your muscles you will have to use heavier weights. You may cut the repetitions, but increase the weights. So if you are doing 15 reps of a arm movement with a one pound weight. Go to 3 or 5 pounds and start by doing 10 reps. As you are able then increase them to 15. And when those weights get easy move to 8 or 10. 


4. 21 Day Eating Challenge - This has to go along with the physical challenge, otherwise you are really wasting your time. Do not think of this as a diet, because it isn't. This is a life change. If you don't think about your eating as a way of life, it really won't work for long. For the next 21 days, try changing how you eat. If you don't eat many vegetables, try for example eating 1 or 2 vegetables with every meal. The way to get veggies in for breakfast is add some vegetables to an egg scramble or omelet. Or add veggies in your smoothies. Also try cutting out as must junk food as possible. We love our chips, cookies, etc. But for the next 21 days, try eliminating pop (soda, depending where you live), any fast foods, any junk food. Instead drink water, at least 8 cups a day. If you find yourself wanting some "junk" food or something sweet, eat a handful of nuts (or make your own trail mix) or a piece of fruit. The goal for the next 21 days is to try to increase vegetables in your diet (raw are better. You can eat them in a salad). Cutting down on fast foods and junk food. Try cooking at home as much as possible. And increasing your water intake. Try working on those three things and once you have gotten good at that, then challenge yourself to something new. I also suggest that you make sure you are getting enough vitamin supplements. It is nothing wrong with taking vitamins to help make sure your body is as healthy as you can be. I am glad to say I have not bee sick since 1/2013 when I first started this journey. That's saying a lot for me since I use to be sick all the time. Even now, when my family has gotten sick, I was able to nurse them and keep at bay anything from hitting me.


The goal of the 21 day challenge is really to get you thinking and moving in the direction to help you keep your 2015 life goals. So I pray that you are able to obtain the healthy life you are seeking. Remember it doesn't come over night and there will be sometimes you simply want to quit, but don't remember one day at a time and before you know it every area of your life will be a lot healthier because you refused to quit. Until next time, remember to W.I.N. in Health.


If you are interested in learning more about supplements from Plexus, e-mail me DrJewelWilliams@PublishTheVison.com

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Healthy Life

12/22/2014

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When I woke this morning I began to think about what the new year would hold. As I thought about 2015, I also thought about what I would write for today's post. I know many people make New Years resolutions only to find themselves forgetting about them come mid-April. So what should we do? Is making a determination to do better wrong? Or are we going about obtaining it in the wrong way?


I believe it is a good think to reflect on past behaviors. In fact, past behaviors are a good way of determining what potential future behaviors will be. If for example, you look back at 2014 and realize that when you were stressed you ate, it is a good chance you will do that in 2015 unless you make some modifications to your behavior. I believe however you can't simply change your behavior, it has to first start with a change within your heart. This means you must be willing to look at yourself to understand the reasons why you do the things you do. Is there some emotional things that have yet to be dealt with?


So how do we start 2015 with the goal of getting off the present road that has been leading to unhealthy choices (both in eating as well as emotionally and/or spiritually)? Let me give a few suggestions for that you may want to think about.


1. Self-Reflection ~  I suggest the first thing you should begin to do before you make any healthy decisions for 2015, is to really examine yourself. How would you rate your emotional health? Are you a emotional eater? Are you an emotional runner? I know I was! When I had to face difficulties, I would hide myself emotionally. I would not deal with those things that upset me. I felt as if running would keep me safe, but in reality it was only adding to my unhealthy choices. So take the time to look at your choices. The way you can tell if you value yourself is how well you take care of you. Do you make sure you get the proper rest? Do you eat what's right for your body? Do you exercise? Do you take time to talk to people that will receive the gift of you and help you to stretch yourself to become the best you? If any of your observations show some lack, then 2015 is the year for you to begin to place value on yourself.


2. Clean my house ~ Can I say this, you will never begin to make healthy choices if your house is unhealthy. What I mean is this, I was never able to stop eating all the Oreo's with several packages of Oreo's in the house. I had to begin to gradually change my house. And I had to be honest about what I was doing. See I was a "vegetable purchaser" but I realized I wasn't a vegetable eater. Be honest and patient with yourself. You don't have to come into your house and throw everything away, but little by little you can began to shift the things you purchase. In this last year, I stopped purchasing white sugar. I shifted mostly to organic products. I eat more vegetables, fruits and whole grains. We have stopped purchasing pre-made items, cutting down on sodium and things my body doesn't know what to do with. In doing these things for myself, I was also doing them for my family. We stopped eating out as much. As we enter 2015, I will look at other ways to make changes for my family to continue to help us on this road to a healthy lifestyle (physically, emotionally, spiritually and financially).


3. REST, REST, REST ~ I have to admit, I am still working on this part of the plan. I know I don't get enough sleep, but I am truly taking steps now to make that better. My plan in 2015 is to really make sure I am getting enough rest. This doesn't only mean sleep, but rest and refreshing. There are many reasons we don't get enough rest. Some times its our lack of money so we don't think we can get away. I even suggest if you can't get away to a resort or hotel to still make some time for yourself. Take a reading holiday, a stay in my pj day. Whatever you do, make it about you. Sometimes when we do take a vacation day, it ends up being you spending time cleaning, or answering e-mails for work, or some other work that has you still tired at the end of the day. So for 2015, be mindful about how to get the true rest your body needs.


4. Family time ~ Part of having a healthy life is making sure you have healthy connections with your spouse or children. Yes, as a mother I know sometimes that I want to pull the covers over my head and wish away all my conflicts and problems. However, I look at my children now (they aren't perfect, but neither am I) and am grateful that I haven't given up. We have our battles (who doesn't with teens), but overall we are working on a healthy relationship. I look at my youngest daughter especially. We had some battles when she was in lower school. Yet, as things progressed we realized there were some things we needed to face and I was willing to admit my part in her personal frustrations. One thing we have to be willing to do is be active in making sure our families are healthy. This is part of having a healthy life, because it's more than just eating right, it's us living right.


What I am trying to say in this post is to make sure you set yourself up for success for the new year. We often think about losing weight or getting into a specific size as our goal. So what generally happens? We end up going on a diet and we do all the things we think we need to do to get that. Sometimes we do reach that weight or that size, then what do we do? We get "off" our diets. Or we stop the procedures we were doing to get there. So what happens is we end up finding ourselves back where we started. I know the temptation. I have to remind myself daily this is a life journey. When I don't want to go to the store, or cook dinner, or eat healthy, I remind myself Jewel this journey is for your life, this isn't a diet you get to quit. I also allow myself a few "cheats". Sometimes I may want some french fries. So I allow myself to have that (in my own way), without guilt but also without this becoming a normal thing in my life. So I pray that as you embark on 2015 that you began to examine your life to see what things you can do in this new year to help you draw closer to the healthy life you want. Until next time, remember we can W.I.N. in health.

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What have you done for you lately?

12/15/2014

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Can you believe we are hitting the mid-way point of December? I remember as a child I thought it would never get to December 25th, Christmas day. Now as an adult it seems as if we are in December for 2 days, and then it's the holidays.


Well last week I reminded us about being intentional in our spending and eating over the holidays. Today, my blog is in line with that same thought process. Today I want to ask you a vital question, what have you done for yourself lately? When is the last time you pampered yourself? Had a spa day? Got your hair done, or your nails done? When is the last time you took some "me" time?


Now before you answer, I know the many excuses we give ourselves.We don't have time or the money, or even yet we tend to feel guilty if we do things for ourselves (especial mothers, because we begin to think if we do things for ourselves we are in some way short changing our children). The truth is if you don't take care of yourself, there won't be enough of you to go around for your family. 


So maybe you don't have the money to go to a spa, who said you can't make it an at home spa. Light some candles in your bath room, soak your toes or yourself in a hot bath and allow yourself to relax. Or do something that you enjoy. Watch a movie you have been wanting to see. I know I love the old holiday movies. I curled into bed last night and watched "It's a Wonderful Life." Take a personal or vacation day and make it your "pajama day."


Or get out in the sunshine or to met friends, or even have a friend over for lunch. The whole point is, what do you need to help you stay encouraged on your journey? I was looking at another site that gave some tips on ways to de-stress your life. The article, 30 Days, 30 Ways to less Stress, suggest something as simple as taking time to have a cup of tea to having a movie night with yourself. The whole point is, make some time to take care of you. Healthy living is more than what foods you put in your mouth. It's about the entire you. Are you healthy physically, as well as emotionally and spiritually. Are you caring for the entire you. Have you stopped to make sure you are emotionally well and that you are honoring the growth going on in you?


Are you celebrating your steps and accomplishments? It is difficult for many to think of taking care of themselves or spending time for themselves as anything other than being selfish, but with a negative connotation. In order for us to get past this feeling of guilt we have to understand there is a difference between being selfish, not caring about anyone else and caring enough about others to first take care of yourself.


The truth is I realized sometime ago that I could not be the right kind of wife, mother, sister, friend, minister, mentor or neighbor even, if I didn't take care of myself, my entire self. I needed to take better care of my physically so that I could be a good example to my daughters about how important it is for them to take care of themselves. I couldn't be the right kind of wife if I was always sick, tired, frustrated and cranky because I wasn't feeling well do in part to my lack of self care. In turn, if I couldn't manage taking care of my own home, how would I be able to have enough energy or desire to help anyone else? Oh, I was trying the best I could to wear all these hats, but at times I would get frustrated and it would mess with my emotional state.


It wasn't until I realized I was not doing a good service to those that needed me, nor was I doing well for me. Since January of 2013, I have make taking care of me a priority.I make sure I take care of me by making the right food choices. I take care of me by making sure I get in my exercise. I no longer give any excuses for not getting my workout in. I make sure when I am feeling overwhelmed or tired that I stop and take some me time. I have a day set aside called "No Talk Thursday" where I don't take calls and I focus more on myself. I shut off the television and I use it as a day to clear my head. Sometimes I do different things. Sometimes I'll have lunch with a friend or I may even invite a friend to my house. If I have had a really busy week with with family and ministry, I may use it to get a little extra sleep. I'll do the things I have to do, but I'll go get under the covers, play some music and rest. 


Since doing this, I find I don't have too many times (rarely any) where I'm cranky or mad, or frustrated. And if I do, I know what I need to do to calm myself and get rid of that stress. So today, I simply wanted to remind some and get others to thinking, what can you do to help your health journey? What things do you need to begin doing to help you be successful not only through the holidays but for your life journey to health? I suggest getting started right away, doing some nice things for yourself. Until next time, continue to W.I.N. in Health.

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Healthy Waist, Healthy Wallet

12/8/2014

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During the holiday season we have many things that can get us caught up or distracted from our health goals. One of those distractions is our ideas around creating the perfect holidays. I have watched people become obsessed about what things to do regarding holidays, gifts, dinners, and so much more. 


It's no wonder we get to January and we find ourselves thicker around the waist and thinner in our wallets. Add to that, feelings of depression, guilt and exhaustion. The question is why do we stress ourselves out over the holidays? I think it really is a simply reason, we have these ideas around what makes the perfect holiday and we want to create those images. We want to show people we love them so we want to purchase the best gifts, create the most spectacular dinners and have our houses decorated in such a way that everyone would be in awe at our work. 


Over the past few years I have learned that simple is better. Now, I do deck my house out, but it's a family affair. We put on music, laugh, have fun and the fact that we are doing it together adds to the reason why this season is special to us. We had a nice Thanksgiving dinner together, but again it was a family affair. Everyone created a dish so that I was not exhausted when it was all over. 


So what does any of this have to do with weight loss, or healthy living you might ask? I would say a lot. I have realized that weight issues stem largely from behavioral and emotional issues. If we have accustomed ourselves to eating a lot during the holidays, we will do just that. If we are use to eating because we are stressed, we can find ourselves doing so as we rush around during this time of year with so many parties, gifts to get, events to attend, and so forth. The holidays while they should be about family has really turned into a time of where we are busy and stressed, two things that can really add to eating poorly and causing us to hold onto weight. So I want to suggest a few ideas for you to think about as you celebrate the holidays.


One of the first tips I would give any one is, if you haven't started making healthy changes, this really isn't the season to try, there will be too many temptations for you to try starting at this point. You can however be mindful of what you eat, how often and if possible try to limit your portions. But other than that, I would not try to start over the holidays. You would only be setting yourself up for disappointment.


Even though I suggest you don't start at this point, you can begin to set your mindset up for the new year and new changes you will be making. Don't use the fact that it is the holiday to splurge (over eat or over spend). Also my greatest suggestion is "STOP". Yes I said stop. Stop putting unrealistic expectations on yourself. You don't have to do everything by yourself. And if you are, maybe you need to re-evaluate the things you are doing. I understand some of you may not have family to help because of busy schedules or maybe your children are too young. However, I still think we need to evaluate what we are doing to make sure that while we are making the holidays special for others, we don't kill ourselves doing it! Look at creative ways to make family memories that are not always centered on eating or spending money. My suggestion is take in some of the free light events in your town, or go see the Christmas tree displays at some of the museums. Whatever you do, make this a time when you do slow down some, be intentional in what you do and how you do it. You want to get to the new year but with a more peaceful spirit.


Weight Watchers article gives 16 tips on having a healthy holiday. One of the tips aligns itself to what I wrote above, don't try to start now getting in shape but don't use the holidays as a reason to splurge either!


Again, I recommend that you really try to come up with some healthy ways to celebrate the season. What I would like to do during the holidays is go with my kids to an indoor rock climbing, sky diving and zip line location. My eldest daughter found a place and that is one of our Christmas presents to our family. I am learning that Christmas doesn't have to be a lot of gifts under the tree that may go unused by January, but it is more about spending some time and sharing with each other, now that's priceless and my wallet thanks me in January when it comes time to pay for all the stuff under the tree. Does this mean I won't get my kids things for Christmas, no, but I am learning it is okay if I don't get them tons of things. And I teach them a valuable lesson as well, I am teaching them the importance of valuing our family, not the things we can give to each other material wise, but the love and support we have for each other.


Maybe if you can't buy gifts for everyone or afford to splurge to spend the money to make dinner for everyone, have a potluck Christmas Eve party, and save Christmas just for your immediate family. Or a dessert party. I did that one year. I invited friends over and offered cookies and fresh baked desserts and hot chocolate. It was just enough for us to have something sweet, but not feel guilty for over eating. In the Weight Watcher's article the suggest you challenge others to see if they can bring healthy desserts.


The key is, find creative ways to enjoy the holidays without creating a burden for your pocket or that will cause you to over eat. I know it's hard because we do spend so much time around food. But let's get creative and come up with other ideas that don't have food as the central theme, even though it might be a part, it isn't the main focus. Hot chocolate and game night. Family pick a movie night. Have someone pick a movie and everyone watches together. Girl friend pamper pajama party. Get your nails done, and just laugh and have fun. Let's make memories, not debt or a need for larger clothes. Until next time, W.I.N. in health!

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I can't believe I ate the whole thing!

12/1/2014

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So you had great intention to control your eating, but before you knew it, you had eaten so much more than you had planned. So what now!

Get up! One of the greatest things that causes us to feel defeated is when we mess up. We allow that be a constant reminder of how bad we are, or how horrible we are at keeping a promise. My suggestion to you is to forgive yourself when you mess up, then get up and start again. At some point in your journey you will begin to make better choices and you'll see less mess ups and more successes. The key is to keep going no matter what happens.


I suggest you look at what things were triggers for you. Was it pressure from others that made you go back for that second or third plate? Sometimes those we love are not always helpful when you are trying to change your eating habits. They may tell you, you don't need to lose weight, or make light of your choices. You will have to learn to shake those things off and keep on your plan. Sometimes the truth is, the food simply taste good! So what do you do then? Enjoy it is my suggestion, but do it with some reserve. Eat it slowly and enjoy it. Wait sometime before you go for more, and often if you do wait, you'll find you really are full and can't eat anymore.


I ate Thanksgiving dinner and enjoyed it with my family. I worked at that morning before I cooked. And I also worked out that Friday after Thanksgiving. I wasn't a fanatic about it, but I knew I was eating a little more than I normally do and I didn't want my body to feel stuffed. So what is my suggestion if you ate more than you planned? Get up and keep moving toward your goals. Remember this is not a diet so you don't have an unrealistic time when you expect things to change. This is a course you are on for a life long journey of health. I think that one of the problems we have is we expect to set a goal and then reach it quickly. That's what diets promise. They promise you'll lose 20, 30, 40 pounds in a matter of weeks and then you have arrived. As I said before, the problem with diets is they end. So when you stop dieting you tend to go back to the behavior of before and many tend to gain the weight they lost plus more. However when you start a life journey you are setting yourself up for a life time of better choices, good health and success. So when you have a slip here or there, you are better prepared mentally to get back up. So get up and keep going, your journey awaits you! Until next time, W.I.N. in Health.

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    Author

    I am a wife, mother, Pastor and the owner of Tri-Production Publishing, Inc., just to name a few of my many hats I wear. But like many of you, I was so busy doing all these different roles that I forgot to take care of myself. I had to learn how to WIN with my healthy so that I could help others WIN their battles.

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